BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Set 1: Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill. 15 pulls on the rower (easy pace) Set 2: At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set. 15 pulls on the rower (18-20 strokes-per-minute pace) 10 good mornings + jump Set 3: At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase. 15 pulls on the rower (22-24 strokes-per-minute pace) 10 air squats Set 4: At a pace of 26-30+ strokes per minute, athletes should notice their split...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Butt kickers Lateral shuffle/direction Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Backward bear crawl 241214 (Time) – RX – 5 rounds for time: 2 rope climbs (15 ft) 20 burpees 40 air squats – INTERMEDIATE – 5 rounds for time: 4 Strict Pull-ups + 4 K2E 15 burpees 30 air squats – BEGINNER – 5 rounds for time: 4 Jumping Pull-ups + 4 Knee Raises 10 burpees 15 air squats – MASTERS 55+ – 5 rounds for time: 2 rope climbs (12 ft) 20 burpees 40 air squats Stretching (Checkmark) 1 set: 1:00 double-forearm stretch 1:00 couch stretch/leg – AT-HOME – (Time) 5 rounds for time: 5 DB complexes (35/50 lb) 20 burpees 40 air squats – Use two dumbbells. –...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Butt kickers Lateral shuffle/direction Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Backward bear crawl 241214 (Time) – RX – 5 rounds for time: 2 rope climbs (15 ft) 20 burpees 40 air squats – INTERMEDIATE – 5 rounds for time: 1 rope climb (15 ft) 15 burpees 30 air squats – BEGINNER – 5 rounds for time: 2 pull-to-stands 10 burpees 15 air squats – MASTERS 55+ – 5 rounds for time: 2 rope climbs (12 ft) 20 burpees 40 air squats Stretching (Checkmark) 1 set: 1:00 double-forearm stretch 1:00 couch stretch/leg – AT-HOME – (Time) 5 rounds for time: 5 DB complexes (35/50 lb) 20 burpees 40 air squats – Use two dumbbells. – 1 dumbbell complex = 2 renegade...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Butt kickers Lateral shuffle/direction Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Backward bear crawl 241214 (Time) – RX – 5 rounds for time: 2 rope climbs (15 ft) 20 burpees 40 air squats – INTERMEDIATE – 5 rounds for time: 4 Strict Pull-ups + 4 K2E 15 burpees 30 air squats – BEGINNER – 5 rounds for time: 4 Jumping Pull-ups + 4 Knee Raises 10 burpees 15 air squats – MASTERS 55+ – 5 rounds for time: 2 rope climbs (12 ft) 20 burpees 40 air squats Stretching (Checkmark) 1 set: 1:00 double-forearm stretch 1:00 couch stretch/leg – AT-HOME – (Time) 5 rounds for time: 5 DB complexes (35/50 lb) 20 burpees 40 air squats – Use two dumbbells. –...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Butt kickers Lateral shuffle/direction Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Backward bear crawl 241214 (Time) – RX – 5 rounds for time: 2 rope climbs (15 ft) 20 burpees 40 air squats – INTERMEDIATE – 5 rounds for time: 4 Strict Pull-ups + 4 K2E 15 burpees 30 air squats – BEGINNER – 5 rounds for time: 4 Jumping Pull-ups + 4 Knee Raises 10 burpees 15 air squats – MASTERS 55+ – 5 rounds for time: 2 rope climbs (12 ft) 20 burpees 40 air squats Stretching (Checkmark) 1 set: 1:00 double-forearm stretch 1:00 couch stretch/leg – AT-HOME – (Time) 5 rounds for time: 5 DB complexes (35/50 lb) 20 burpees 40 air squats – Use two dumbbells. –...